Nui nā kumu e kipa ai i kāu lumi kuke ponoʻī, a ʻo ka mea nui, mahalo nui kou kino iā ʻoe. Inā ʻoe e ʻimi nei i kahi hoʻopaʻapaʻa hou aʻe, eia nā kumu ʻeono e ʻai ai ma ka home i kēia lā - ʻaʻole i kēia lā wale nō:
1. ʻO ka ʻai ʻana ma waho o ka home, hoʻopau ʻoe i nā calorie kūpono ʻole aʻe.
Inā ʻoe e ʻai ana i kahi hale ʻaina lawelawe piha a i ʻole hale ʻaina meaʻai wikiwiki, ʻo ka ʻai ʻana i nā wahi lawelawe meaʻai e pili ana i kāu ʻai calorie i kēlā me kēia lā. ʻO ka poʻe e ʻai ana i waho e loaʻa i kahi 200 mau calorie hou aʻe i ka lā a ʻai i ka momona momona, ke kō a me ka paʻakai, e like me kahi noiʻi a nā ʻepekema ma ka American Cancer Society a me ke Kulanui o Illinois ma Chicago a paʻi ʻia ma ka puke pai Public Health Nutrition. …
2. ʻAʻole paha ʻoe e koho i nā kīʻaha "olakino" ma ka papa kuhikuhi
Wahi a nā ʻike i loaʻa i ka makahiki 2013 e ka ʻoihana noiʻi NPD Group, hoʻokahi wale nō i loko o ʻehā mau kānaka i koho i nā ipu "olakino" i loko o ka hale ʻaina, ʻoiai ʻike ka hapanui o ka poʻe i ka hele ʻana i kahi hale ʻaina me he leʻaleʻa a nāwaliwali hoʻi.
3. ʻO ka kuke ʻana ma ka home e kōkua iā ʻoe e ola lōʻihi
Ua ʻike ʻia kahi noiʻi ma 2012 i ka hoʻomoʻa ʻana i ʻelima mau meaʻai i ka pule i hoʻonui i ko mākou manawa o ka noho lōʻihi ʻana ma 47% ma mua o ka poʻe kuke ʻole i ka home a kuke pinepine paha. Eia hou, hiki ke hoʻohui ʻia nā kuleana o ka lumi kuke me ka noʻonoʻo, kahi a ka hapa nui o ka poʻe i loaʻa ʻole ai ka manawa. No ka ʻike e pili ana pehea e hana ai i kēia a pehea e pono ai ka noʻonoʻo a me ka kuke ʻana ke pono, e heluhelu i kēia pou.
4. Pili ka ʻai ʻana i ka ulu ʻana o ka momona
ʻOiai ʻaʻole hiki ke hōʻoia i kahi pilina hopena, ua loaʻa nā pilina he nui ma waena o ka loaʻa ʻana o ke kaumaha a me ka ʻai ʻana i waho. ʻO kahi laʻana, kahi noiʻi a ka Lancet ma 2004 i ʻike ai ʻo ka poʻe ʻōpio e ʻai pinepine i nā hale ʻaina wikiwiki e loaʻa ke kaumaha a hoʻonui i ke kūpaʻa o ka insulin i ka makahiki waena.
5. ʻOi aku ka olakino o ka meaʻai i hoʻomoʻa ʻia i ka home
Pono kēia ʻōlelo i kahi wehewehe. ʻAʻole wau e noʻonoʻo, no ka laʻana, nā dumplings i kuke ʻia i ʻike ʻole ʻia, i hoʻomoʻi ʻia i ka mayonnaise, "meaʻai home." E pili ana i ka hoʻohana ʻana i nā meaʻai holoʻokoʻa (ʻiʻo, iʻa, huaʻai, cereals, a pēlā aku) no nā meaʻai home. I kēia hihia, ʻoi aku ka nui o ka ʻai ʻana i ka meaʻai olakino ma mua o nā mea maʻamau o ka lawelawe meaʻai.
6. Aʻo aku ʻoe i kāu poʻe keiki e koho i nā meaʻai pono
Hiki i kāu mau keiki ke komo i ka hoʻomākaukau ʻana i nā meaʻai homemade. Hōʻike ka noiʻi pehea e hiki ai iā ʻoe ke hānai i kā lākou kūpaʻa i ke ola olakino. ʻO nā keiki i kōkua i ko lākou mau mākua i ka lumi kuke e koho i nā huaʻai a me nā mea kanu, e like me ka ʻikepili i paʻi ʻia ma 2012 ma Public Health Nutrition.
No ka hōʻuluʻuluʻana i kēia mauʻike a pau, makemake wau e'ōlelo aʻo: inā he manawa liʻiliʻi kāu e hana ai i kahi papaʻaina likeʻole, olakino a maikaʻi a hele i nā mea kūʻai, a laila e kōkua nui kahi lawelawe kūikawā iāʻoe - ka hāʻawiʻana i nā meaʻai no ka hoʻomākaukauʻana i nā meaʻai maikaʻi. e like me nā papa hana i hoʻolālā mua ʻia. Nā kikoʻī a pau ma ka loulou.